March 20th

I got out the door to do my  first Crossfit Workout in a while. It was great. There were only 3 of us, but it was good to get back to lifting. I really do enjoy it! We also did back Squats. They were suppose to be jumping Back Squats but um... that didn't happen.....

We did a warm up with a catchy name... and essentially you are partnered up. One dude sits on the floor legs stretched forward and arms out at the sides. So the other dude jumps over the dudes arm, then legs, then other arm... you have to do this 10 times. Um... The good thing about Crossfit is you can scale it down... So I jumped over a bar... Good News - no kickin' anyone in the noggin and I didn't trip! Next we were suppose to do some Toes to the Bar... Um nope.... I did a few band assisted ring rows. Some should er stretches. Last but not least was the foam roller... It felt good.

Here is the "work out".

Strength

EMOM (every minute on the minute) for 7 minutes
1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean – heaviest possible

So I managed to get to 35#s

WOD

3 rounds for time of:
Run 200m
25 Pull-ups (I did band assisted ring rows)
Run 200m
25 Jumping Squats (45#,35#) (I used a 30# bar and did regular back squats)

So I'm proud of myself. I was a little stiff (I fell down the stairs earlier this week) so Scott Icy Hot my back... That seemed to help!